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National Osteoporosis Month- Tips to Prevent Osteoporosis

May 14, 2019

Osteoporosis is a serious health condition that is often overlooked. According to the National Osteoporosis Foundation, approximately 10.2 million American adults suffer from osteoporosis, while another 43.3 million have low bone mass. The good news is that there’s a lot you can do to prevent or reverse this condition. This being National Osteoporosis month, Peconic Bay Medical Center outlines some tips to help you prevent osteoporosis.

What is Osteoporosis?

Osteoporosis, literary meaning porous bone, is a condition where the density and quality of the bone is reduced. Bone loss occurs silently, but the impact is great, as it may lead to bone fracture. Below are some helpful tips to lower your risk of developing osteoporosis.

Evaluate Your Risks

The first step to prevention is knowing your risks. Common risk factors include the following:

  • History of fractures
  • Age
  • Gender
  • Low bone mass
  • Certain medical conditions like rheumatoid arthritis
  • Smoking

Medical health centers can determine a patient’s chances of a fracture using a tool that combines risk factors and bone density of that specific patient.


Exercise is a vital element to the general wellbeing of your body. It helps keep the bones strong and dense. This is especially the case when you do weight-bearing exercises such as weight training, running, tennis, water aerobics, yoga, jogging, and dancing. Muscle-strengthening exercises improve bone strength and lessens the chances of developing osteoporosis.

Check Your Calcium and Vitamin D Intake

Medical experts put much emphasis on consuming the right amounts of vitamin D and calcium, and for the right reasons. Vitamin D should never be excluded from your diet. And if the body lacks sufficient calcium, it will start breaking down the bones to get it. This translates to the loss of bone mass, resulting in osteoporosis.

Quit Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol consumption are risk factors that lead to osteoporosis. When patients visit any medical center in Suffolk County, NY, they are advised to quit smoking and limit their alcohol level consumption to avoid suffering from osteoporosis, especially if they exhibit other fracture risk factors.


Check Your Hormones

Hormonal decline may cause bone loss in women who have reached menopause or in men who have reached andropause. Bone maintenance requires adequate levels of progesterone, estrogen, and testosterone. Your regular visits to the doctor should include hormone checkups to help you prevent osteoporosis.

Reduce Stress

Stress elevates cortisol levels, which in turn causes bone loss. You can avoid stress by engaging in activities that invoke relaxation such as yoga, meditation, taking a vacation, massages, and counseling therapy.

When you experience a fracture, immediately ensure that you are evaluated and treated for osteoporosis. Visit a medical center health center in Suffolk County, NY, as the physicians will take measures to prevent any future fractures.

At Peconic Bay Medical Center, we are committed to providing the best medical care for our patients. Contact us today!